Not long ago, the "trimming" is often heard in our ears, but also become the most popular sports in general. Although from time to time some people have been indiscriminately Jiao is, but good "weight control" is a very effective disease prevention practices. At present, medical studies have indicated that overweight can cause heart disease, hypertension, diabetes, gout, such as the occurrence of chronic diseases of civilization; However, many people may not know that overweight and the number one killer - cancer is also a very important relationship, particularly colorectal cancer, female breast cancer, endometrial cancer, prostate cancer for men.
With the wave of the global village, Asian countries have a westernized diet trend, high fat diet are gradually replacing the original staple food, resulting in the prevalence of cancer is also the trend of westernization. For example, Taiwan's current fat on more than two decades ago, after two decades of this group of people will have higher breast cancer risk, it is worried that Taiwan's breast cancer is most likely like the United States the high prevalence of rate.
How to carry out scientific weight control? There are five main ideas is that you must have the.
First, the decision is not a major factor in overweight diet, but lack of exercise
Overweight and lack of exercise are directly related. No increase in body weight under the premise that people will get fat. The reason is that with age at the same time the lack of physical exercise, muscle will gradually shrink, if the diet continues to remain unchanged, muscle is to be gradually replaced by fat tissue. At the same time rely on the control diet to reduce body fat than the control diet at the same time combined with exercise on weight control and more inefficient.
Second, weight reduction should not be in adolescence, reproductive age, lactation period
Adolescent females need to accumulate a certain body fat (about 17% body weight) to make early , but also in order to maintain menstrual regularity. Pre-pregnancy women also need to have a certain fat, have a chance of conception. And fat is an important source of milk, when not enough fat sources, the human body through the physical conditioning will be to use stored fat for milk production, these "stocks" that may contain material detrimental to the health of babies, so lactation period should not lose weight.
Third, good eating habits
1. Using a pan for cooking food, to reduce the use of cooking oil;
2. Can drink unsweetened drinks on the drink; do not use fresh fruit and vegetable juice to replace because it does not contain fiber, and it added at least part of the sugar;
3. Try to avoid alcohol, because it will promote the appetite, you can change a cup of tea or lemonade;
4. To abstain from eating too fast, overeating problems;
5. Do not eat after 21:00;
6. Three meals a day regularly, as far as possible quantitative
7. At night, especially after 20 o'clock intake of carbohydrate metabolism will be reduced, it should be reduced carbohydrate intake at night;
8. Modest intake of fruits and vegetables rich in fiber can reduce the carbohydrate digestion and absorption;
9. Multi-eating fish, can increase muscle and reducing body fat content of poor quality;
10. Low-fat diet
Fourth, a moderate movement
Moderate aerobic exercise can consume calories, take to reduce weight. The longer the exercise, the more calories consumed. At least three or more times per week of aerobic exercise, at least make your heart rate for at least 20 minutes of movement. If we can tie in with the intake of high-nutrition, low-fat diet combined to reduce the daily 200 ~ 500 kcal of heat, the rate of weight loss will increase. And preferably before the weight loss that some weight, every two weeks at that time, if little change in body weight and no fatigue could be a modest increase in physical activity. Jogging, hiking, biking, playing badminton, rope skipping, are good sports.
Five men also need to avoid becoming obese
Many middle-aged men often "beer belly" proud, but young men tend to headache. Almost every male body fat cells change with age and weight, coupled with changes in metabolism, a result of work pressure and lack of exercise or overeating, resulting in the first round saw a low down convex belly. Scientifically proven, weight loss is systemic in nature, can not cut a part, while other parts of the body unchanged. So to get rid "beer belly" Only body weight basis.
Moderate exercise can not only control their weight, but also can increase the physical self-anti-cancer immunity, relieve the pressure of life, increase cell self-renewal and repair capabilities. Starting today, you can stop the car a little further, multi-stairs less elevator, rest not hesitate to walk rather than a cup of coffee, drink more than is absolutely Walking allows you to more sober-minded. Spend more heart in the eating, not only as to meet the taste only. In contrast to those of modern civilization, as well as cancer killer disease will follow.
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